We introduced you to the program, provided a deeper look and told you what it cost. We also featured four officers who took the training and have connected with it in different ways.

From the package, here are 10 ways Hillsboro police say they are using the practice of living in the moment:

1.) To build resiliency.Research of pre-deployment U.S. Marines who underwent mindfulness training showed that they had higher levels of resiliency than those who did not receive the training, according to an article in Joint Force Quarterly. The authors of the study stated that such training may be beneficial for emergency responders, according to an article in the journal, Emotion.

2.) To provide preventative mental health care. Cops have repeated exposure to death and trauma, and research shows those experiences can stick with them long after the fact.

3.) To improve officer wellness. Studies have associated the practice of mindfulness with many health benefits, including improved concentration and decreased stress and pain. After taking Hillsboro’s course, officers self-reported feeling less stress and anger as well as improved mental health and resiliency.

4.) To improve community relations. Hillsboro Lt. Richard Goerling, a creator of the training, believes cops who are holistically healthy and mindful make better listeners and decisions.

5.) To improve job performance. Hillsboro Police Chief Lee Dobrowolski said a happy employee is a good, productive employee. The creators of Hillsboro’s program further hypothesize that the department would see fewer sick days and injuries in officers who take mindfulness training.

6.) To heal the department. Hillsboro police has seen its share of internal strife. Amid internal tension that was building in the department, one of the agency’s officers last January engaged in a gunfight with police while off-duty at his Forest Grove home. The incident with the former cop shook the department.

8.) To find calm. Hillsboro Sgt. Deborah Case said a few times a week she closes her office door and meditates. The act helps her find her center and maintain her cool in stressful situations. Goerling, the lieutenant who helped create the training, said after an officer was involved in a traumatic call, he turned on a 10-minute meditation for the cop and left him alone in his office. Afterward, the officer told Goerling he found the practice helpful.

9.) To relax. Sgt. Bruce Kelley, who described himself as a hypervigilant person, said before he took the mindfulness training, he had trouble relaxing. Afterward, he found simplicity, worried less and lived more.

10.) To be present in the moment. Hillsboro Officer Stephen Slade, a sniper on the county’s SWAT, said the training helped him prioritize what’s important now. Case, the sergeant who also took the training, summed it up this way: “It’s a real burden when you think about constantly living in the past or future. Whether it’s five minutes ago, or in five minutes, that’s a tremendous burden because you can’t control either one.”